When meeting with your physician, don’t be surprised if they mention the benefits that come with exercise. Incorporating more movement into your daily routine is not only good for your waistline but also for your heart, lungs, brain, etc. Have you considered, though, how running, jogging, walking, lifting weights, or even cycling might reduce your sleep apnea symptoms? If you want to start getting better rest each night, learn how exercise can help you get there.
The Connection Between Weight & Sleep Apnea
It’s a known fact that obesity is a risk factor for sleep apnea. As more fat accumulates around your neck, it narrows your airway, making it easier for an obstruction to occur.
While CPAP therapy, oral appliance therapy, and even surgery might improve your symptoms, one change that can be incorporated alongside any of these treatment methods is weight loss. Adopting a healthy diet and exercising can help you shed excess weight, especially around your neck.
The Journal of the American Medical Association published a study that claimed a 10% decrease in weight led to a prediction that a patient would experience a 26% decrease in their apnea-hypopnea index (AHI). In the simplest terms, losing weight around the neck can improve sleep apnea symptoms.
Which Forms of Exercise Prove Most Beneficial?
If you want to reduce the frequency of interruptions throughout the night as it relates to your obstructive sleep apnea (OSA), you can:
- Take up walking or jogging
- Use an elliptical or bicycle
- Practice aerobics or some form of dance that increases your heart weight
- Incorporate resistance training
Making exercise a normal part of your life may not be easy initially; however, by setting a goal and choosing an accountability partner, you will be more likely to succeed. Also, finding forms of movement that you enjoy (i.e., hiking, bike riding along a trail, walking with a friend or your dog, etc.) will make it feel less like work.
Apart from exercising your body, you may also want to move your face and mouth to help stretch your facial muscles, which can improve the amount of airflow. Also referred to as myofunctional therapy, you can:
- Strengthen your throat muscles by singing
- Start learning a new instrument to keep throat muscles working
- Practice regular tongue exercises to reduce the risk of it falling onto your airway while you sleep (i.e., tongue-to-nose stretch, tongue-to-chin stretch, etc.)
Adopting a good exercise routine, as well as eating nutritious foods and meeting with a sleep dentist to discuss treatment with an oral appliance, will push you toward a better night’s rest and a healthier lifestyle.
About the Author
Dr. Khushboo Gandhi is a sleep dentist who cares about helping those who are struggling to get a solid night’s rest. Instead of allowing patients to continue suffering from frequent interruptions caused by airflow obstruction, our practice provides effective oral appliance therapy and recommendations for appropriate lifestyle changes, such as exercise. If you need help developing a plan to move your body more, visit our website or call (972) 532-6506 to let us provide a more detailed analysis and review of your overall health.